The below is from "Gary Null, an author of more than seventy books on aging, health, and the brain, writes in the introduction of his book, Mind Power:". i agree with except for the saturated fats part which i feel is good for health. The french eat a lot of saturated fat, but are healthier than the Americans
Null describes key lifestyle factors negatively impacting mental health as we age as follows:
Stress – There have been numerous studies showing that stress adversely affects the brain. Research has shown that stress can actually rewire the emotional circuits of the brain. Constant stress causes elevated cortisol levels, the fight-or-flight hormone released in response to physical or psychological threat, which can result in the atrophy and death of neurons in the brain. Intense, continual stress suppresses the immune system making a person vulnerable to illness, both physical and mental and may cause brain damage that can lead to major depression or memory impairment.
Nicotine – While the link between smoking and cancer and heart disease is generally understood, the effects of nicotine on the brain are as dire. Nicotine reduces oxygen levels in the blood and blood flow to the brain.
 Alcohol – Disrupts the balance of neurotransmitters in the brain, impairs the formation of memories, and depresses the central nervous system. Alcohol negatively influences areas of the brain involved in emotion, processing of sensory information, and stress regulation.
Caffeine – Excessive consumption of caffeine disturbs sleep patterns, depletes the body and brain of important B vitamins, and can exacerbate anxiety.
Inactivity – The old belief that as people age, they should slow down is, in fact, according to Null, the worst possible advice for both your brain and body. Muscle activity and chemical activity in the brain are closely related.
"The benefits of physical exercise on the brain are many: improved blood flow, increased oxygen, and the release of mood-regulating neurotransmitters. The benefits of mental exercise are equally as impressive: strong neural connections, stimulation of new neuron growth, balanced levels of neurotransmitters, and increased memory and cognitive functions. There is no reason to let any of your muscles atrophy, brain included, simply because you are getting older."
Nutrition and the Brain – According to Null, poor nutrition and diet are a leading cause of many brain diseases and conditions that are often attributed to aging. Studies have shown that the typical American diet of fast food, refined carbohydrates, trans fats, and sugar actually causes the brain to shrink over the course of our lives because the brain is deprived of necessary nutrients and oxygen.
 Sugar – Null writes:
"Sugar is high on my list of substances that should be completely banned from our diets. Sugar is nothing short of toxic to our bodies. Sugar depletes B vitamins and calcium, generates exceptionally high levels of cell-damaging free radicals, promoting inflammation throughout the body, especially in the brain."
Over consumption of sugar can cause irritability, anxiety, confusion, nervousness, mood swings. lack of concentration, fatigue, depression, and headaches.
Fats – A diet high in cholesterol and saturated fat and animal protein contributes to heart attacks and strokes. Fats are carried by the blood stream to the delicate tissues of the brain where they coat them with a waxy substance, known as amyloidal protein buildup or plaque. This plaque has an inflammatory effect on the brain and is found in the brains of people with Alzheimer's disease. Null believes that inflammation is the primary cause of brain aging and that vitamin and mineral deficiencies and hormone imbalance also play a significant role.
By practicing a healthy lifestyle and creating a healthy environment for your brain, Null suggests that your brain does not have to become weak and fragile simply because it is growing older. In his book, he offers specific diet and supplementation plans, as well as lifestyle modifications, that will protect your brain and even reverse the toll that negative behaviors, habits and environments may have taken.
Your brain will benefit from even minor changes such as taking a walk, eating healthier, and practicing stress reduction techniques. Small changes, done consistently, over time, can make a big difference to your brain and overall health no matter what your age.
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